All calories are not created equal, according to Joe Leech, dietitian and host of this video from Authority Nutrition. As Leech explains, all foods have different effects on your body, include hunger and hormones. The host explains how five healthy foods impact your weight loss goals:

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Chia Seeds

One of the most nutritious foods on the planet, they are high in carbohydrates, but most of it is fiber, so it’s low-carb friendly. Chia seeds become like a gel and expand in your stomach, reducing appetite and total calories consumed. Leech says there isn’t a ton of research on this food but notes that are very beneficial for weight loss.

Cruciferous Vegetables

These include broccoli, cauliflower, cabbage and brussels sprouts, says Leech. They are high in fiber, really filling and offer a decent amount of protein. Super nutritious, you get a dose of antioxidants, too.


Foods with low energy density, like broth, help people eat less overall. Typically these are foods with a lot of water like vegetables and fruit, but you can add water to food to create the same effect, Leech explains, by making soup. He references a study that indicated eating the same food in soup helped you feel fuller than eating it in solid form. He also recommends adding soup to your meal as another way to reduce calories overall.

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Chicken Breast And Lean Meat

While meat sometimes gets a bad reputation, it’s not the food itself but processing and the quantities it’s consumed in that can make it unhealthy. However, meat is great for weight loss because protein is the most fulfilling nutrient and can help you burn an extra 80-100 calories a day.

Cottage Cheese

The typical diet food, Leech says it’s good for weight-conscious people. Comprised of mostly protein with a little bit of carbs and fat, it will make you feel full on fewer calories.

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